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Questions and Answers
What percentage of the capacity to buffer hydrogen ions during high-intensity exercise does carnosine contribute in skeletal muscle?
What percentage of the capacity to buffer hydrogen ions during high-intensity exercise does carnosine contribute in skeletal muscle?
What is the recommended daily dosage of Beta-hydroxy-beta-methylbutyrate (HMB) supplementation?
What is the recommended daily dosage of Beta-hydroxy-beta-methylbutyrate (HMB) supplementation?
Which of the following is NOT a benefit of carnosine supplementation?
Which of the following is NOT a benefit of carnosine supplementation?
What is a potential side effect of taking carnosine supplements?
What is a potential side effect of taking carnosine supplements?
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Under what condition might BCAA supplementation offer negligible benefits?
Under what condition might BCAA supplementation offer negligible benefits?
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What is the main function of vitamins in the body?
What is the main function of vitamins in the body?
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Which of the following is a correct statement about water-soluble vitamins?
Which of the following is a correct statement about water-soluble vitamins?
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What does RDA stand for, and what does it signify?
What does RDA stand for, and what does it signify?
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What is the primary role of coenzymes in enzymatic function?
What is the primary role of coenzymes in enzymatic function?
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Which group of vitamins is most likely to accumulate to toxic levels in the body?
Which group of vitamins is most likely to accumulate to toxic levels in the body?
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Which mineral is considered the most abundant in the human body, crucial for bone health?
Which mineral is considered the most abundant in the human body, crucial for bone health?
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What negative impact can high doses of antioxidant supplementation have on athletic performance?
What negative impact can high doses of antioxidant supplementation have on athletic performance?
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What is the significance of iron supplementation in athletes?
What is the significance of iron supplementation in athletes?
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Which statement about dietary supplements is correct?
Which statement about dietary supplements is correct?
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What is the critical role of electrolytes in the body?
What is the critical role of electrolytes in the body?
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How much total daily water intake is recommended for men and women respectively?
How much total daily water intake is recommended for men and women respectively?
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What effect does dehydration of 2% body weight have on athletic performance?
What effect does dehydration of 2% body weight have on athletic performance?
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In terms of muscle creatine storage saturation, what is the recommended threshold after which further intake has no benefit?
In terms of muscle creatine storage saturation, what is the recommended threshold after which further intake has no benefit?
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Which of the following statements about caffeine is accurate?
Which of the following statements about caffeine is accurate?
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Study Notes
Micronutrients
- Consist of vitamins and minerals
- Cannot be produced by the body in sufficient quantities
- Must be consumed in the diet
- Have no common chemical structure
- Deficiencies and excesses affect health and athletic performance
Vitamins
- Necessary for metabolic processes
- Proper growth and development
- Facilitating energy production
- Supporting muscle contraction and relaxation
- Oxygen transport
Minerals
- Help regulate fluid balance
- Nerve impulses
- Muscle contractions
- Immune functioning
- Muscle building and repair
- Part of enzymes
- Electrolytes
Recommended Dietary Allowance (RDA)
- Meets the needs of 98% of healthy people
- Adequate Intake (AI)
- Tolerable Upper Intake Level (UL) - highest average daily intake level without adverse health affects
Coenzymes
- An organic, non-protein cofactor needed for the normal functioning of an enzyme
Antioxidants
- Free radicals (reactive oxygen species) are generated in the body through metabolism and exposure to various physiological conditions or diseases.
- Micronutrients like vitamins A, C, E and minerals like selenium, copper, and manganese can protect against or limit the harmful effects of free radicals.
Vitamins (Video 3)
- Organic compounds, with 13 required for life
- Water soluble (dissolve in water, excess excreted, low toxicity potential): 8 B vitamins and C.
- Fat soluble (require fat for transport, excess stored in fat, high toxicity potential): A, D, E, and K
Choline
- Water-soluble compound, similar to vitamin B complex
- Necessary for lipid metabolism, cell function, brain development, and creatine formation
- Precursor to acetylcholine, phospholipids, and betaine
Minerals
- Inorganic compounds for optimal health and physical performance
- Macrominerals (require >100 mg/day)
- Trace elements (require <100 mg/day)
- Ultra-trace elements (require <5 mg/day)
Iron
- Plays a role in oxygen transport and utilization, affecting performance and increasing risk for deficiencies in women and endurance athletes.
Creatine
- Nitrogenous organic compound synthesized endogenously from amino acids.
- Stored primarily in skeletal muscle, with 95% in the skeletal muscles used for rapid ATP conversion.
- Naturally produced (1-2g/day) in the pancreas, liver, and kidneys.
- Can increase muscle creatine stores—but loading phase is not necessary.
- Improves the rate of PCr re-synthesis.
Caffeine
- Central nervous system stimulant that can increase performance but does have side effects
- Caffeine can increase performance during exercise (e.g., 3-7 mg/kg/day)
- It can also impact sleep quality and potentially increase anxiety and nervousness
Beta-Alanine
- Naturally occurring non-essential amino acid that contributes to the endogenous intracellular buffer, carnosine.
- Carnosine helps to buffer hydrogen ions during high-intensity exercise.
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Description
This quiz explores the essential roles of micronutrients, including vitamins and minerals, in maintaining health and athletic performance. It covers their significance, recommended dietary allowances (RDA), and the impact of deficiencies and excesses. Test your knowledge on how these nutrients influence metabolic processes and overall well-being.
